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LCF we will take part in a great opportunity to support our fellow wounded warriors/special operations foundation. you can either participate or make a donation to support the cause.

This is the message from the foundation:

I’m Tom Foster, and along with a teammate of mine from the Yale Crew team, am starting the Iron Oar Challenge – a nationwide indoor rowing event for charity. You can check out our website at www.ironoar.org and our facebook at www.facebook.com/ironoarchallenge.

All proceeds of the event are going to the Special Operations Warrior Foundation — a four-star charity that guarantees the children of fallen special operators a full-ride through any college they get into, as well as other educational and advisory services. Their website is www.specialops.org.

Participants can sign up for a 30-minute erg for meters, or as part of a four-man 10,000m relay team. In addition, participants can sign up for a bonus 500m sprint. Registration for the individual event is $15, and $50 for the team event. The sprint is an extra $5. Prizes will be given to winners of the events, as well as to the gyms and individuals that raise the most money.

As a CrossFit military affiliate, we hope you guys will be interested in taking the challenge. Please don’t hesitate to ask any further questions.

We will be running this event on Saturday Feb 21, we will run 30 minute sessions starting at 1000 and the last session starting at 1200. we only have about 10 rowers, so I will schedule athletes to a specific time block.

If you would like to participate in the event, Please send me a confirmation time after you have registered for the event.

Double Unders Tip #1: Jump High & Jump Slow
a double under requires that you jump higher than a normal jump rope revolution. In fact, you can jump just an inch off the ground during your normal jump rope routine, but a double under requires you to jump much higher. Jumping higher and slower helps create enough time for you to swing the jump rope 2 times underneath your feet as opposed to just once. As you get better and more efficient at doing double unders, you won’t have to jump as high.

Double Unders Tip #2: Use Your Wrists

Probably the #1 most common jump rope mistake is when beginners flail their arms as opposed to turning their wrists in order to create momentum for the jump rope to start revolving. This is similar to a swimmer being very inefficient in the water: an inefficient swimmer gets tired very fast and doesn’t go fast. With jumping rope, you want your skipping to be as efficient as possible so you don’t waste too much energy. If you do, you won’t last for much more than 30 seconds, or a minute. Jumping rope is all in the wrists, which should be roughly at your waist.

Double Unders Tip #3: Keep Your Elbows In

Another related mistake beginners make is not only using too much arms, but extending the arms and elbows to far away from the body. This makes the jump rope shorter so revolutions become more difficult and it’s harder to hold you arms extended from your body. Instead, keep your elbows close to your sides.

Double Unders Tip #4: Keep Your Torso Upright

Because double unders require that you generate significant speed to spin the rope around 2x with one jump, beginners will often bend the torso forward in an effort to shorten the distance the jump rope needs to cover. Instead, remain upright with only a slight bend in your torso as in the photo below.